Do you have, or have you ever had, a hero?  It might be hard to say.  It depends on what your definition of hero might be.  The dictionary defines a HERO as a person that is admired for their courage, outstanding achievements, or fine qualities.  These people become important to us because when we see others that have qualities that we admire, we sometime will strive to emulate these qualities.  It can actually set our standards very high!  I think many people have pretty low standards for themselves.  But when these heros come into their lives, it gives them something to shoot for or be thankful for.  If you know a hero, thank them for doing what they do.  If you are a hero, keep doing what your doing because the world needs more of you.  If you want to be a hero, seek those qualities you admire and be that!




INFERNO Warm-up  x 3

Complete the Following:


With a Continuous 26 min Clock

.......1 min Max Deadlift

.......1 min Rest

.......2 min Max Clean and Jerk

.......1 min Rest

.......3 min Max Muscle Ups (Bar MUs, or Chest to Bar Pull-ups)

.......1 min Rest

*Round 1 weight: 185#, 125#, wt to get 5-8 Power Snatches

*Round 2 weight: 155#, 105#, Take off 15%

*Round 3 weight: 135#, 95#, Take off another 15%



SLO ON RAMP CLASS Day 2: Constantly Varied, Deadlift, Sumo Deadlift High Pull, Burpees



MWOD:  some better muscle upping